Enhanced Ability

Running is one of the best and cheapest forms of exercises. You have no expensive gym fees and you can do it any time of the day. This is all well and good, but for a lot of people beginning to run they don’t see results fast enough and they are prone to injuries. Why is this? Well, when your body is used to the comfort of a couch it is quite a transition into any type of exercise, especially running. When you put your body through a running regime it can be hard on the heart, knees, shins and feet. Your body is not used to it, you may get injured or simply very sore for a number of days after and from this the newbie runner becomes disheartened. As always you must take things with a gradient approach, easing yourself into the running program. This plan is to strengthen and train your body over a number of weeks so you can comfortably run at least 5k (2 miles).

Before you start, make sure you have a pair decent training/running shoes. The best place to start is to go to a running specialist store, so they can check conduct a specialized fitting while checking you out for fallen arches, pronation or supination. If you have any concerns about that or have any issues with your feet see your doctor.

The running program should take between 20-30 minutes 3 times per week, which is the recommended exercise schedule endorsed by health organizations. All sessions are begun with a 5 minute warm up, brisk walking will do. It is also policy to do a 5 minute warm down after exercising.

The Schedule

Week 1
5 minute warm up, brisk walking will do
Alternate 1 minute of running with 1 minute of walking

Week 2
5 minute warm up, brisk walking will do
Alternate 90 seconds of running with 2 minutes of walking

Week 3
5 minute warm up, brisk walking will do
Alternate 90 seconds of running with 1 minute of walking

Week 4
5 minute warm up, brisk walking will do
Alternate 2 minutes of running with 1 minute of walking

Week 5
5 minute warm up, brisk walking will do
Alternate 5 minutes of running with 2 minute of walking

Week 6
5 minute warm up, brisk walking will do
Alternate 5 minutes of running with 1 minute of walking

Week 7
5 minute warm up, brisk walking will do
Run for 15, then 1 minute of walking, then run for 10 minutes

Week 8
5 minute warm up, brisk walking will do
Run for 25 minutes

Week 9
5 minute warm up, brisk walking will do
Run for 30 minutes